Start running/How to prepare for 5k

samanthaNT
samanthaNT Posts: 27
in Fitness and Exercise
Hi, I have never been much of a runner. Right now I can't even run a mile. But I would really like to run and finish a 5k. I was just wondering if anyone had any tips on how to ease into it.

Also, shoes? What are the best running shoes?
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Replies

  • Maddi_InBetweenDays
    Maddi_InBetweenDays Posts: 177
    Bump - I'm going to start running at the end of the month, and going shoe shopping next week. I'd love to see what advice people have.
  • StressedChaos
    StressedChaos Posts: 86 Member
    go to coolrunnings.com They have an awsome couch 2 5k program to get you going.
  • Run4UrHealth
    Run4UrHealth Posts: 348 Member
    Hi, I have never been much of a runner. Right now I can't even run a mile. But I would really like to run and finish a 5k. I was just wondering if anyone had any tips on how to ease into it.

    Also, shoes? What are the best running shoes?

    Google and find a couch to 5k on the internet or if you have a smartphone there are free apps (much easier). I started using that and I am now running 5 miles! It gets easier the more you run! Good Luck! Friend me for any other tips! :)

    I just bought a pair of Mizuno Running Shoes and ran 5 miles 2 days after purchasing them....I never thought of buying Mizuno's for running (always thought they were a baseball shoe...lol). I am not fond of Nike's as running shoes but you should go in and get fitted and try several brands on and see what you like. I personally like really light shoes when running....the lighter the better but mine have to have some support though. I do not like barefoot running. :)
  • Im_NotPerfect
    Im_NotPerfect Posts: 2,181 Member
    Look up the c25k program (www.coolrunnings.com)

    Go to a running store and get fitted. It's the only way you'll come away with the right shoe for you!
  • CanadianMomma
    CanadianMomma Posts: 66 Member
    Hmmm, good question. Shoes really vary per person, I would recommend getting professionally fitted for running shoes. You don't have to buy from them as they are more expensive - ie. The Running Room. I would like to hear other peoples recommendations on running shoes though, as I have yet to find one's that I'm 100% happy with.
  • postrockandcats
    postrockandcats Posts: 1,145 Member
    go to coolrunnings.com They have an awsome couch 2 5k program to get you going.

    I am starting this myself! I'm excited!
  • Mandykinz2008
    Mandykinz2008 Posts: 292 Member
    Definitely Couch 2 5K

    As for shoes..depends on your feet. I'd recommend finding a specialized running store that can do an analysis on your feet. So much of that depends on pronation, weight, height, structure. I ended up going to a podiatrist and getting a doctor recommendation since no shoe store associate could agree..to me it was worth it. But to save money a specialized store can probably help..typically the analysis is free.
  • Nu_Journee
    Nu_Journee Posts: 29
    Hi. I began running in January. I started with Couch to 5k aka C25k. Cool Running has the 9 week program online but there are various apps you can use on your Apple or Android phone. It's a 9 week walk/run program that gradually gets you to the point where you can run a half hour without stopping. I did my first 5k about 6-7 weeks into the program but ran my first full a month or so after. Very rewarding program. Good luck!

    BTW the phone apps prompt you when to run and walk. You can play your music at the same time but still hear the prompts. I used Run Double.
  • Elizadolots
    Elizadolots Posts: 178
    http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx

    I've just finished the Couch to 5k programme a couple of weeks ago, now run 6.km 3 times a week. A fantastic way to eaze into running.
  • racerscottw227
    racerscottw227 Posts: 71
    Check out Couch to 5k (C25k). It has a good run/walk program that will help you ease into it.

    Also, the best running shoes differ for everybody. Find out whether you are a neutral runner or if you overpronate or underpronate. There are some good guides out there if you google for it.

    I also recently bought some shoes from a major fitness chain and was able to exchange them because they didn't feel right after I ran in them for a couple of weeks. Message me if you want to know the store.
  • KellyUK1987
    KellyUK1987 Posts: 75
    I have the Couch 2 5k App.... it isn't bad but it's extremely beginner. I can jog for 15 mins, which on the Couch 2 5k is about half way through the programme.

    A 5k jog would take about 30 mins, so you could start by just going for a jog / jogging on the spot and see how long you can last.

    I want to run the Race For Life, for charity, next year. So I'm going to do the Couch 2 5k. Once I can run 5k, I'll just do it regularly.

    As for shoes - no idea! Possibly go to a sports shop and ask? Depends which country you're in really as some US people mention a fitness store that measure etc.
  • steph1278
    steph1278 Posts: 483 Member
    C25K is a wonderful program. I started it at 250lbs+ and now run 3-4 miles 3 days per week. I'm going to be doing my first 5K in October. As far as shoes, you would be wise to go to a running store and get properly fitted. The proper shoes make all the difference. Good luck!
  • RAWBMEOW
    RAWBMEOW Posts: 64
    running is mind over matter, I hear people like couch 2 5k. I would just start getting out there and walk a few minutes run 30 seconds, do this till you can run the whole time.
  • Pedalpush
    Pedalpush Posts: 246 Member
    I gotta give props to the Couch to 5K program. I'm almost done with it and I LOVE IT!!!

    I went to a reputable running shoe store and had them scrutinize my gait to recommend the best shoe. I only wear Saucony now.
  • chrissyh
    chrissyh Posts: 8,235 Member
    How I did it...
    Go to running store let them determine size and type of shoe (should be free - you could always buy elsewhere but I bought there because they offer a 30 day exchange program at mine if you don't love them. They also put me in half size bigger which was SOOO needed for running.)

    C25K is a great program, did it, loved it.

    I have a running group on facebook if you'd like to join...all levels
    https://www.facebook.com/#!/groups/365217656871291/?bookmark_t=group
  • steph0924
    steph0924 Posts: 78 Member
    What worked for me was the couch to 5k plan. You can google it and it eases you into running. Also, I went to a running shoe store to get fitted for proper shoes. Everyone is different so they would be able to help you find the right kind of shoe. I started running on my old cheap shoes and started having foot pain. So I invested in a good pair with good arch support. I do still have some foot pain though the good shoes lessen it and allow me to add running to my workouts about once a week. But, I was able to go from no running at all to completing a 5k in the time schedule the couch to 5k plan had me on. I've done 3 total 5ks and have gotten faster with each one.
  • redhousecat
    redhousecat Posts: 584 Member
    here is a similar training plan
    http://www.jennyhadfield.com/training-plans/
  • Nu_Journee
    Nu_Journee Posts: 29
    I would recommend you go to a local running store and get your feet and gait analyzed. They will let you know what type of shoe works best for you and this analysis should be free. I had issues with shin splints until I got analyzed and found out I overpronate and needed a mod stability running shoe. I have run over 400 miles this year and I have yet to have issues since getting this done.

    I swear by Asics Gel Keyano 18. Suppose to good also if you are a bit heavier.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I am doing C25K and it's a great program.
    Also, the best running shoes differ for everybody. Find out whether you are a neutral runner or if you overpronate or underpronate. There are some good guides out there if you google for it.

    And this ^^^

    Do your own research to find the right shoe for you.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Yep - c25k took me from being a total non-runner to being able to run the 5k distance in 9 weeks. I used a free app called c25kFREE by Zen Labs - worked great & allowed me to play my music through the program.

    Good shoes, always do the walking warm up & cool down, and I found it helpful to do some good stretching after each session. I made it through with no injuries, no shin splints, nothing.

    Once you get started, register for a 5k race that's about 9 weeks out so you have a goal to keep you going.
  • Devona14
    Devona14 Posts: 171
    I am currently on W9D3 of C25K. It has taken me a lot longer than 9 weeks, but it has totally been worth it. That's one thing I love about C25K. You can go at your own pace. If you aren't comfortable moving on to the next week, repeat weeks. I'm not a fast runner as I only run 2.15 miles in a 30 minute time period, but I know I can and will improve the more I do it. I highly recommend the program. You can do it! If it can take me from being a couch potato to actually moving my body regularly, then I know it can help others, too. :happy:
  • simplyeater
    simplyeater Posts: 270 Member
    I started out not being able to run for 10 seconds. Couch to 5K changed everything for me!! I am now training for a 10K and run 12-15 miles a week. BEST PROGRAM EVER.
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    Totally with the others with the c25k programme, it's set-up just right so that the intervals you're running follow on fairly naturally!

    Before starting I could barely climb a flight of stairs without being out of breath, now I run regularly - amongst other things!!

    You can do this :-D
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    I just posted a blog about all that. :)

    http://www.myfitnesspal.com/blog/dsjohndrow/view/surviving-the-long-run-398961
  • Louiyen
    Louiyen Posts: 69
    I run with the Reebox Realflex. You can go to them shoe running company and they can check how you run and match the perfect shoe for you. In my case, I never did that. My shoes were just trial and error and eventually i'll get use to the shoe and i wouldn't have any issue running with it. I use to run half marathons all the time. My advice would be to do pyramid sets for running. Since you can't quite run a full mile yet, you should start with half a mile. GL and i hope this helps.

    mon - half mile
    tues - 1 mile
    wed - half mile
    thurs - mile
    fri - mile

    Next week:
    Mon - mile
    tues - mile and half
    wed - mile
    thurs - mile half
    fri - 2 mile.

    etc...
  • sharleengc
    sharleengc Posts: 792 Member
    we are training for a 3k and while we have ran/walked, we have never run a race. It's actually Saturday.

    I started by just getting up to the 3k distance, every day I added a little more distance until I reached the distance. Once I had the distance then I slowly started adding speed.

    I've also heard running hills will help you train for a run. It'll help you go a little faster on the flat
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Look up the c25k program (www.coolrunnings.com)

    Go to a running store and get fitted. It's the only way you'll come away with the right shoe for you!

    ^^^^This!!!!!!!!!!!!!
  • ARyding17
    ARyding17 Posts: 75 Member
    Hello!

    I am a pretty good runner but no where near what I would like to be. I finished a 5K a few months ago in 35 min but I was like going to pass out after! I am trying to improve my time and also try and run the whole way.

    What I would do is invest in a nice running watch and give yourself around 3 months before the actual 5K.

    What I am doing is running for 4 min walking for 2 min for 30 total minutes. As that gets easier I will increase my time running and decrease my time walking. I would recomend doing thus but go slow!

    Maybe start running for 1 min walking for 2? Do that 6 days a week for a week or two and than run for 1 min walk for 1 min. Than run for 2 walk for 1.5 min. Kinda just go by what your body is telling you.

    I would check out coach to 5K, it is a running plan that is realyl great for startes to start running 5K!
  • dobarber
    dobarber Posts: 611 Member
    I would absolutely recommend the c25k program. I couldn't run 30 seconds when I started and just this past Tuesday I ran for 57 minutes. I didn't end up finishing the entire c25k program but it at least got me started down the running road.

    As for shoes, the best thing I would recommend doing is find a running specialty store in your area and have them evaluate your run. They'll be able to point you in the right direction shoe wise. If that's not possible to do then do what I did and just try to find a nice name brand pair of running(not cross training) shoes. I got a good pair of reeboks that have been a godsend. I can definitely tell a HUGE difference in my running with these.I hear a lot of rave reviews about Asics too.
  • RealMattHopkins
    RealMattHopkins Posts: 75 Member
    go to coolrunnings.com They have an awsome couch 2 5k program to get you going.

    Agreed 110%. Cool Runnings is amazing.

    Also, check out a store like The Running Room for shoes. They will do an assessment of your running style and the way your feet hit the ground in order to get you the best possible shoes for your personal needs. Not sure what kinds of stores you have available but anywhere that does this kind of assessment is tops for me.

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